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Thread: Derek Binford: Get Strong

  1. #101
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    Oct 2010
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    • starting strength seminar april 2024
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    Warmup

    snatch - 135, 140, 145
    clean+jerk - 155, 175, 195

    Just loosening up for tomorrow. Felt good to warm up hit a few lifts to loosen up and get out. Time to put some heavy weight on the bar tomorrow.

  2. #102
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    Warmup

    snatch - 210, 220, 230, 240xmiss, 240xmiss, 240xmiss
    clean+jerk - 255, 275, 290, 305 - missed jerk - clean PR, 315xmiss
    back squat - 335, 365, 385, 395, 405 - first time squatting 405 in about a year


    Everything felt good. The 240 snatch was very very close on the first two misses, it's right there, will come soon. On clean and jerk its about what I expected, 290 is more than I have hit in training on the jerk lately but it was kinda ugly. On the 305 then clean went pretty well, I started to dip and drive and I just knew it wasn't going to go, kinda wussed out. I could tell on the video that the 315 clean was pulled just BARELY lower than the 305, I just wasn't able to tighten up fast enough on the catch, 315 is not far off. I wasn't supposed to max on squat but wanted to see where I was at, my squat was kinda ugly and not very deep it looked like, but I felt like I was going as deep as I could go, but its the first time I've squatted 405 in a year probably so I'm happy with that, good confidence builder.

    Learned some things today though. I don't think I was quite fully peaked so on a meet day I feel like I'm capable of a bit more on snatch and a bit more on the jerk. On snatch my everyday max is fairly close to my PR or all out max or whatever you want to call it. I'm pretty sure I could hit 220-225 just about any day, but 235 is my max with 240 being very close. On my jerk I would say I could hit 275 pretty much anyday and 285 on days I'm not feeling too beat up, so it's close too. Clean is interesting however, I don't really push it too much because my jerk has trouble, but I hit a 305 clean having not cleaned anything over 285 in everyday training. The 305 clean wasn't a killer either, like I said 315 is very close.

    Now back to training, my absolute number one focus needs to be my jerk, I think snatch will continue to improve and clean doesn't matter until my jerk catches up with it.

  3. #103
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    Mar 2010
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    Very nice! Congrats on a solid total.

  4. #104
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    Not as good as I'd like. I'd be about 9-10 kilos short of qualifying for nationals at 77. I think it was 244, my total today was 235. Need to get better, not sure if next years nationals will go back up or not.

  5. #105
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    Good work, Derek. I don't know anything about the snatch but I'm guessing that is spectacular weight you are handling. But that clean and jerk along with the back squat are something I'm familiar with!

    Excellent lifting.

  6. #106
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    Oct 2010
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    warmup

    back squat - 305x2, 315x2, 325x2, 335x2
    power snatch - 180x2, 180x2, 180x2
    power clean+jerk - 245, 245, 245
    front squat - 265x2, 265x2, 275, 275

    Trained today cause I won't be able to tomorrow due to some commitments at school. Everything was good but cleans, didn't feel like I was getting my hips through today and I was literally pulling the weight and now my traps are EXTREMELY sore and I just finished the workout. Strange.

  7. #107
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    Quote Originally Posted by Derek Binford View Post
    Not as good as I'd like. I'd be about 9-10 kilos short of qualifying for nationals at 77. I think it was 244, my total today was 235. Need to get better, not sure if next years nationals will go back up or not.
    Well, we all need to get better, isn't that the point?

    I've been exclusively weightlifting since last October, and I finally figured out how to snatch YESTERDAY. No lie. I just said to my coach on Friday that I have made no progress on my snatch in 11 months, and then Saturday was the most amazing day ever. I did it again today, so I know it's real.

    Plus, we have good people helping us, and that makes all the difference.

  8. #108
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    Oct 2010
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    Warmup

    front squat - 290x2, 305, 315x2, 315
    power snatch - 205, 205xmiss, 205, 205
    power clean + 2 jerks - 225, 230, 235, 240
    back squat - 325x2, 325x2, 325x2, 325x2

    Pretty decent workout for how I felt. I was really tired when I woke up this morning, back was stiff, and just couldn't get going. Finally got into the garage around noon and got the workout in. Front squats were heavy but felt pretty good, I didn't catch the snatches as high as I have with that weight in the past, but still power. I left the second one out in front a bit. Cleans felt much better than sunday and my jerks felt really good, second jerk of each set was better than the first. By the time I got to back squat I was really tired and they felt heavy but they moved decent and I got them in. I think tomorrow will be better.

  9. #109
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    Oct 2010
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    Weights go as listed in the above post.

  10. #110
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    starting strength coach development program
    Warmup

    back squat - 345x2, 355, 365, 345x2
    snatch - 205, 215xmiss, 225, 230
    clean+jerk - 275 - miss jerk, 275, 280, 275
    front squat - 315x2, 325x2, 335xmiss

    Whew tough day. Snatch has felt a bit off the last two days, a bit loopy, then clean felt pretty off the first couple reps but started to get better towards the end. The is as heavy as i've back squatted and front squatted in the same workout, tough tough.

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